Experienced runners…are you getting tired of your exercise routine? Patrick Manrique, a physical therapist at ATI’s Chicago South Loop clinic demonstrates some unique exercises for those of you who frequent the running trails. The Nordic Curl and Split Jump are for advanced runners, so please take precautions when doing these exercises. If you do experience pain or injury while running, stop by an ATI Physical Therapy clinic for a complimentary injury screening.
Exercises for the advanced runner to set you up for a long and injury-free running season:
Nordic Curl – Start on your hands and knees. Have a person kneel behind you and hold your ankles. Place a pillow or bolster in front of you. Slowly lower yourself down until you can’t control it anymore. Then come all the way down. Your partner will hold your legs as you push up, engaging hamstrings to pull yourself back up to the starting position. This is a tough exercise so start out slowly with two sets of five reps on days when you aren’t going for a long run.
Lunge Hop/Split Jump – Start in lunge position on the ground to work your quads, glutes, and gain explosive power. Jump up and extend knees. As you reach top of your jump, switch legs and control your rate of descent. Your arms are opposite of your legs. Do two sets of five reps. Add more reps as you become stronger.